Calorie comparison
Chia Seeds vs Sunflower Seeds
Per 100 grams, chia seeds is the lighter choice by 98 calories, while sunflower seeds delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Chia Seeds | Sunflower Seeds |
|---|---|---|
| Calories | 486 | 584 |
| Protein | 17 g | 21 g |
| Carbs | 42 g | 20 g |
| Fat | 31 g | 51 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🌱 Chia Seeds
1 tbsp (12 g)
58 cal
2 g protein · 5 g carbs · 3.7 g fat
🌻 Sunflower Seeds
1 oz (28 g)
164 cal
5.9 g protein · 5.6 g carbs · 14.3 g fat
Frequently asked
Which has more calories, chia seeds or sunflower seeds?
Per 100 g, chia seeds has 486 calories and sunflower seeds has 584. Chia Seeds is lower in calories.
Which has more protein, chia seeds or sunflower seeds?
Chia Seeds has 17 g of protein per 100 g; sunflower seeds has 21 g. Sunflower Seeds wins on protein.
Is chia seeds or sunflower seeds better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward chia seeds — but portion size matters more than which food you pick.
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